Move 4: Vertical Kicks
Stand in the pool at least chest deep with your arms in front of you and bent at a 90-degree angle (shown, near right). Using a rapid flutter kick, propel your body up through the water for 30 seconds. For the last 10 seconds, while kicking, extend your arms overhead, with one hand on top of the other (shown, far right). Rest for 30 seconds. Complete eight reps.